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Lose Weight Now, Ask Me How?

The phrase ‘Lose Weight Now, Ask Me How’ used to be a ubiquitous, often aggressive, marketing hook.

It represented a time of quick fixes, extreme calorie restriction, and diet-of-the-month fads that promised instant transformation. It was a world where a number on a scale was the ultimate goal, achieved through sheer willpower and often, deprivation.

As a dietitian, I’m here to tell you that the world of health and weight management has evolved—thankfully. The ‘ask me how’ part is more relevant than ever, but the answer is no longer a one-size-fits-all diet plan.

Today, our approach is slower, gentler, and deeply rooted in the unique demands of a woman’s life, moving from fertility into new motherhood, and through the profound transition of perimenopause.

Weight loss is not a moral failing or a simple equation of ‘eat less, move more.’ It’s a complex interaction of hormones, metabolism, stress, sleep, and life stage. When we acknowledge these nuances, our approach shifts from rigid restriction to personalised nourishment.

 

For Perimenopause: Hormonal Harmony and Metabolism Mastery

The most significant shift in the weight loss journey happens during perimenopause—the time leading up to menopause. As oestrogen levels fluctuate and eventually decline, your body’s metabolism shifts, and fat storage often moves from hips and thighs to the abdomen. Old tricks truly stop working here.

The Old Way: Doubling down on cardio and restricting calories further.

The Dietitian’s Way: A strategic, targeted approach that addresses declining muscle mass, bone density, and changing insulin sensitivity.

  1. Protein Prioritisation: Oestrogen helps maintain muscle mass. As it drops, protein intake needs to increase significantly (typically 1.0–1.6g per kg of body weight) and be distributed throughout the day to counteract muscle loss. Muscle burns more calories than fat, making this a metabolic game-changer.
  2. Strength Training: This is non-negotiable. Resistance exercise protects bone density (which is rapidly lost post-menopause) and helps build the muscle that keeps your metabolism ticking over.
  3. Balanced Blood Glucose: Hormonal changes can lead to greater insulin resistance. Eating balanced meals that pair complex carbohydrates with protein and healthy fats helps to stabilise blood glucose levels.
  4. Micronutrients for the Future: We focus on Calcium and Vitamin D for bone health, and heart-healthy fats and fibre to manage rising cholesterol and protect cardiovascular health—the number one health concern for women post-menopause.

 

The New ‘Ask Me How’

When a client now asks me, ‘How do I lose weight?’ my answer is complex, but the core message is simple: We need to work with your body, not against it.

It’s no longer about a quick fix. It’s about creating sustainable habits that honour the body you have today. As you navigate the transition into your wise woman years (becoming bolder, not just older), the path to a healthy weight is one of patience, nourishment, self-compassion, and most importantly, a deeply personalised plan that respects your unique physiology.

So, if you’re asking ‘how’ today, my invitation is this: Stop dieting, start nourishing, and let’s build a foundation of health that will support you through every stage of your life. That’s a long-term win that a crash diet can never promise.

Book with one of our expert Lifestyle PeriMenopause dietitians to learn more.

 

 

 

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Is what and how you eat working for you…or against you?

We think ‘diet’ is a four-letter word.

Food restriction or “dieting” means intentionally depriving yourself. Ongoing deprivation is generally only ‘successful’ for a certain amount of time before we ‘fall off the wagon’ and start eating for comfort or to rebel against the ‘diet’.

Initially we might feel temporarily better before we inevitably become disappointed or frustrated with ourselves that we ‘failed’ and decide to “diet” again.

Why does the diet industry thrive? Repeat business!

Does this cycle sound familiar?

The majority of clients that we see for weight management are already aware of what an ‘everyday’ food and a ‘sometimes’ food is, yet struggle to reach or maintain their most comfortable weight. Why is that?

When working towards your weight (and health) goals it is imperative to not only look at what you eat but also why you eat, how you eat and where you eat.

We are all capable of eating when we are not physically hungry and it is quite normal to do this on occasion. This is called ‘non-hungry eating’. Do it too often however and this type of eating behaviour can make it hard to achieve your most comfortable or healthy weight.

If we can reduce the amount we are eating when we don’t really want it, as well as reduce the amount we are eating when we don’t really enjoy it, it will make reaching a healthy, comfortable weight easier without relying on extreme diet restrictions.

Experience tells us that in many situations, a particular type of food might taste great initially, but if we pay attention to the taste, texture and flavour, surprisingly quickly the food becomes less pleasurable.

 

Being more aware of whether or not we are enjoying the food we are eating is an important step in reducing the overall amount of food we eat. This is also known as practising mindful eating.

Do you start off enjoying something but then just keep eating to finish it off?

The If not dieting© ‘Law of Diminishing Pleasure’ is a concept that can assist us to eat less, while at the same time increase our enjoyment from food. It can show us that if we eat with awareness, the more we eat of a particular food the less pleasure we receive as we continue to eat that particular food. It applies to all types of food that we eat although the rate of decrease will vary for various types of foods.

By being more mindful of this decrease in pleasure we can continue to eat all types of foods (everyday and sometimes foods), however learn to eat less by stopping earlier – when our enjoyment has diminished.

 

Lifestyle PeriMenopause Dietitians specialise in dietary counselling methods that focus on the behaviour of eating. We use a coaching approach to weight management and healthy eating that draws on evidence based strategies to promote a ‘life-skills’ focus to facilitate lifestyle change to assist our clients achieve a more comfortable and healthy weight.

For further information or advice on being a healthier you, make an appointment here.

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Are you eating enough protein during perimenopause?

Actually, rather than asking “Are you eating enough protein for perimenopause?”, do you know why it’s important?

What are good sources of protein… and less desirable ones?

Consider where the protein you eat comes from.

Is it mainly from animal sources like red meat, poultry or eggs? Or do you include plant sources such as tofu, beans, peas, lentils, nuts and seeds?

Protein helps maintain muscle mass and promote feelings of fullness or satiety. It might also be able to prevent weight gain  that may come with hormonal changes.

Opting for a  food first approach to protein is preferable.

As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, eggs have vitamin A and D, some iron and omega-3 fats, and dairy products have calcium.

Did you know that the serves of foods from each of the five food groups changes as you pass 50? Aiming to hit these targets on most days helps you to achieve a balanced diet that will meet your nutrient requirements, which includes protein.

It is important to be selective when you plan to mix up your meal prep.

Just as we know that ultra-processed foods don’t support healthy gut bacteria, this may include heavily promoted lab-created fake meats and highly processed and refined plant protein powders.

 

Read more in the article when Dr Shelley spoke to ABC Lifestyle about protein in perimenopause.

 

If you’d prefer an independent, self-directed approach, try out Nourish & Nurture online program.

image showing web and phone presentation of the nourish & nurture perimenopause program to learn how to eat in perimenopause

We also offer tailored and personalised help adapting perimenopause dietary guidelines to you needs, habits and preferences in our one-to-one sessions with an expert woman’s health dietitian. This will help you answer the question, “Are you eating enough protein during perimenopause?” as well as working out if you are including all the protein sources you can.

Did you catch the ABC live blog on perimenopause?

If you are wanting to know more broadly about perimenopause, check out our article here. Health experts Professor Susan Davis, Dr Natasha Vavrek and our Director and Principal Dieitian, Dr Shelley Wilkinson answered perimenopause questions posted in from ABC readers.

 

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Ultra-Processed Foods and Weight Gain

Ultra-processed foods (UPFs) have become increasingly prevalent in modern diets. They are heavily modified and contain unhealthy fats, added sugars, and salt. While ultra-processed foods may taste appealing, their excessive consumption can lead to weight gain and other health problems.

How UPFs Contribute to Weight Gain

Several factors contribute to the weight-gaining potential of ultra-processed foods:

  1. High Energy Density: UPFs are often packed with kilojoules, providing a large amount of energy in a relatively small volume. This can lead to overconsumption and an imbalance between energy intake and expenditure.
  2. Palatability and Overeating: UPFs are engineered to be highly palatable, triggering the release of dopamine, a pleasure neurotransmitter. This can lead to overeating and difficulty controlling their intake.
  3. Lack of Satiety: UPFs often lack fibre and protein, nutrients that promote satiety and fullness. This can lead to increased hunger and frequent snacking, contributing to weight gain.
  4. Disruption of Hormones: UPFs can interfere with the production and regulation of hormones that control appetite and metabolism. This can lead to increased hunger and an increased tendency to store excess weight.

Studies Linking UPFs to Weight Gain

Several studies have investigated the association between UPF consumption and weight gain. A 2019 study published in the journal “PLOS Medicine” found interesting results. Participants who consumed a diet high in UPFs were more likely to gain weight over a two-year period compared to those who consumed a diet low in UPFs.

Another study, published in the journal “Cell Metabolism,” investigated what would happen if they gave people two different diets in a very controlled setting. Using 20 volunteers, they randomly allocated whether these people would be fed either ultra-processed or unprocessed diets for 2 weeks immediately followed by the alternate diet for 2 weeks.

Meals were closely matched for energy (kilojoules), energy density, macronutrients, sugar, sodium, and fibre. The people in the study were asked to consume as much or as little as desired.

The researchers found that more energy (kilojoules) were eaten with the ultra-processed diet (consuming more carbs and fat, but not protein). Weight changes were strongly associated with energy (kilojoules) eaten.

Additional Health Concerns Associated with UPFs

  • In addition to weight gain, UPFS have been linked to a range of other health problems, including:
  • Increased risk of heart disease: UPFs are often high in saturated and trans fats, which can raise LDL (bad) cholesterol levels and increase the risk of heart disease.
  • Increased risk of type 2 diabetes: Eating UPFs is linked to worsening of insulin resistance, a precursor to type 2 diabetes.
  • Increased risk of certain cancers: UPFs may contain harmful compounds that have been linked to an increased risk of certain types of cancer, such as colorectal cancer.
  • Disruption of a healthy gut microbiome. UPFs can disrupt the gut microbiome by not delivering it enough fibre and through containing a variety of additives, such as emulsifiers and preservatives, which can have harmful effects on the microbiome and change these healthy bacteria.

Recommendations for Reducing UPF Consumption

To reduce the risk of weight gain and other health problems associated with UPFs, consider the following recommendations:

  1. Prioritise whole, minimally processed foods: Focus on consuming whole, minimally processed foods such as fruits, vegetables, legumes, nuts, whole grains, and lean proteins.
  2. Limit consumption of packaged and ready-made meals: Packaged and ready-made meals often contain high amounts of ultra-processed ingredients. Opt for cooking meals at home using fresh ingredients whenever possible.
  3. Read food labels carefully: Pay attention to food labels and identify ingredients that indicate ultra-processing. These include preservatives, emulsifiers, sweeteners, and artificial colours and flavours.
  4. Make gradual changes: Gradually reducing your consumption of UPFs can be more sustainable than making drastic changes overnight.
  5. Seek support: Consider seeking guidance from an accredited practising dietitian to develop a personalised plan for reducing UPF consumption and achieving your health goals.

Do you need help in making changes to your dietary routines?

Our specialist women’s health dietitians are able to tailor a program to support you to adapt guideline recommendations to your lifestyle and preferences. If you need support, please make an appointment, to help you achieve your goals.

 

IMAGE CREDIT: Austin Chen

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Interested in how a dietitian can benefit you if you are using a GLP-1 agonist for weight loss?

GLP-1 medications can be a valuable tool for weight loss, but it’s essential to be aware of potential nutritional issues, especially during perimenopause.

The risk of nutrient deficiencies when taking a GLP-1 medication is high. A GLP-1 medication often leads to reduced or no appetite. These changes  in food intake can increase the risk of nutrient deficiencies, including vitamins, minerals, and essential fatty acids. It’s crucial to maintain a balanced diet rich in whole foods to minimise this risk.

That’s where an Accredited Practising Dietitian can help. Working with a dietitian can  provide tailored guidance and support to optimise weight loss and overall health, including keeping your bones and muscles strong.

Here’s how an Accredited Practising Dietitian (APD) can help:

Personalised nutrition plan 

  • Working with a dietitian can help you determine your appropriate energy (kilojoule/calorie) intake to support weight loss goals while preventing nutrient deficiencies.
  • Ensuring you choose nutrient-dense foods that are rich in vitamins, minerals, and fibre ensures that you optimise the choices you make while your appetite and intake is greatly reduced.
  • Assistance with meal planning tips and strategies helps you create balanced and satisfying meals that align with your dietary needs and preferences.
  • Work with your APD for tips to stay hydrated. Using Ozempic, Wegovy, Saxenda or Mounjaro can sometimes lead to dehydration.

Managing side effects 

  • APDs can suggest strategies to manage nausea and vomiting. These are common early side effects of these injectable medications.
  • People using GLP-1 agonists report both diarrhoea and constipation at different times. Dietitians can help with practical strategies to manage both of these side effects.

 Addressing Potential Nutrient Deficiencies

  • Knowing how balanced your intake is at this time is important. An APD can help you monitor your nutrient intakeand identify any potential deficiencies – this is especially important for your peri-important nutrients that keep your bones, heart and muscles strong.
  • If necessary, they can recommend appropriate supplements to address any nutrient deficiencies and/or elevated requirements.

 Supporting Overall Well-being

  • APDs can address the psychological aspects of weight loss, including body image and self-esteem, and provide strategies for coping with emotional eating. Our Dietitians are very experienced in working with women to improve their relationship with food.
  • They can also encourage you to seek support from friends, family, or support groups to maintain motivation and accountability.

Long-Term Weight Management

  • APDs can help you develop sustainable healthy eating habits that can be maintained even after you stop taking these medications.
  • Learn new strategies around mindful eating, portion control, and stress management to support long-term weight management.

Remember, an Accredited Practising Dietitian (APD) can work closely with your healthcare provider to ensure your nutritional plan complements your overall treatment plan for optimal results.   

You can make an appointment with a Lifestyle PeriMenopause dietitian without a referral from a GP or specialist.

If you have private health insurance, some of your appointment costs may be covered depending on your level of cover – we recommend you check with your insurer.  To check what you will be required to pay, provide your insurer with the consultation cost and the HICAPS item number below to find out how much you will be required to pay. (HICAPS item number: Initial individual consultation: 301 & Long review or review appointments: 302).

Your GP can assess your eligibility for a Chronic Disease Management Plan (CDMP). These Medicare plans allow for a rebate (e.g., reduced out-of-pocket costs) for visits to an Accredited Practising Dietitian (APD).  The CDMP allows a client to access up to 5 subsidised dietetic sessions in a calendar year.

Click here to book now.

 

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Understanding Non Hungry Eating: one piece of the puzzle for achieving your most comfortable weight

One of the most common techniques our Lifestyle PeriMenopause Dietitians use with clients is a range of strategies to help them identify their patterns of Non Hungry Eating, also known as NHE.

WHAT IS NHE?

 Non hungry eating is eating when you aren’t physically hungry for food.

HOW CAN I TELL IF I DO ANY NHE?

 Ask yourself the following questions:

  • Do I usually eat a piece of cake that someone has baked for me even if I am not hungry, because I don’t want to offend them?
  • Do I finish what is on my plate when I am eating out, even if I feel full before all the food is finished, so that I don’t waste it?
  • Do I ever overeat a food because it is really delicious? (E.g. sometimes it is hard to eat just one Tim Tam!)
  • Do I ever eat something like a chocolate bar or have a few glasses of wine after a really long, stressful day to make myself feel better?

These are just some examples of NHE – and there are many more!! Some NHE is normal and many people do it. When we end up doing a lot of NHE it can be hard to maintain a comfortable weight and it may also contribute to weight gain.

WHAT ARE SOME TIPS I CAN USE TO REDUCE MY NHE?

  • Question your hunger levels before eating. Do your best to only eat when you are physically hungry.
  • Don’t restrict foods; tell yourself, “I can have it if I want it, but am I really hungry for it?
  • Avoid eating when you are distracted (E.g. in the car, in front of the TV, when you are working) as it is hard to really assess hunger levels when you are doing other things.
  • Eat off a plate. Don’t eat out of packets as you can’t see the volume you are eating when you do this. This will help increase your awareness of how much you are eating.
  • Keep a food diary and also record your hunger levels before and after meals and snacks.
  • If you are consuming high calorie foods and fluids to comfort yourself (E.g. after a bad day) consider other options other than eating to comfort yourself such a going for a walk, taking a hot shower or long bath, talking to a friend or streaming an episode of your favourite show.

If you would like to learn more about identifying your NHE triggers, strategies to reduce NHE episodes or how to eat mindfully make an appointment here.

To read more about NHE and other techniques to help you be the healthiest you can be, resulting in achieving and maintaining a comfortable and healthy weight without being deprived of food or losing quality of life AND to enjoy food without feeling guilty, check out Dr Rick Kausman’s article here.

 

 

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